This conference evaluates what is known about optimizing nutritional recovery strategies, focusing on the intake of carbohydrates and proteins, as well as rehydration strategies and the potential role of supplements. Recommendations are made about the type and amount of carbohydrate and protein to be consumed and timing of consumption, to maximize glycogen and protein resynthesis, respectively. High-quality proteins, especially those with a high leucine content (e.g. whey), are effective for stimulating muscle protein synthesis, and should be ingested within 1 hour after the end of exercise to maximize the muscle protein synthesis rate. Rehydration strategies should be tailored to the amount of fluid loss, which can be highly variable between individuals, and affected by environmental conditions. Effective rehydration requires the intake of a greater volume of fluid than the final fluid deficit, and flavored beverages at temperatures of 10 – 15°C. There is limited evidence to support a role for nutritional supplements in aiding recovery.